Living with dysautonomia means navigating plenty of frustrating symptoms, from lightheadedness and brain fog to extreme fatigue and rapid heart rate. Using electrolytes for dysautonomia is one of the simplest yet most effective ways to manage these challenges!
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Electrolytes, including sodium, potassium, magnesium, and calcium, are minerals that help regulate fluid balance muscle contractions, and nerve signaling. For those of us with dysautonomia, maintaining electrolyte balance can help mitigate symptoms and support overall stability.
When your body struggles to regulate blood pressure and circulation, as it often does with dysautonomia, drinking plain water may not be enough. I know that I, whether from dysautonomia or a combination of chronic conditions, get a wicked headache if I drink more than a glass or two of straight H2O! This is why simply drinking more water without supplementing with electrolytes can sometimes leave you feeling worse.
Read more: Is dysautonomia always POTS?
Understanding Electrolytes and Their Roles
Before we dive into some of my favorite products and strategies, let’s break down electrolytes themselves:
- Sodium: One of the most critical electrolytes for dysautonomia, sodium helps maintain blood volume and pressure. It’s essential for preventing dizziness and lightheadedness, especially upon standing.
- Potassium: This works alongside sodium to balance fluids in your body. It also supports proper muscle and nerve function, which can be crucial for combating fatigue and muscle weakness.
- Magnesium: Known for its calming properties, magnesium plays a key role in nerve and muscle relaxation. That’s why it’s so highly recommended for chronic migraine! It’s also essential for heart health and energy production, both of which are often disrupted by dysautonomia.
- Calcium: While it’s often associated with bone health, calcium is also necessary for muscle contractions and nerve function. And if we’re already busting myths here—milk isn’t the only source of calcium!
These are just a few of the most impactful electrolytes, so be sure to do your research. Combining these electrolytes for dysautonomia contributes to a more balanced, hydrated body—something we all have to aim for!
The Science Between Hydration and Dysautonomia
Why does hydration matter so much for people with dysautonomia, you ask? The answer lies in how your autonomic nervous system (ANS) controls blood circulation.
In a healthy body, the ANS automatically adjusts blood flow to match your activity level. For example, when you stand up, your body constricts blood vessels to prevent blood from pooling in your legs. But with dysautonomia, this process doesn’t work as well as it should, leading to symptoms like dizziness, tachycardia, and fatigue.
By increasing blood volume through proper hydration and supplementing with electrolytes for dysautonomia, you can help your body compensate for autonomic dysfunction. A well-hydrated body is better equipped to regulate blood flow, maintain energy levels, and otherwise keep symptoms at bay.
My Favorite Electrolytes for Dysautonomia
Over the years, I’ve tested a wide rage of electrolyte supplements and hydration products. Here are the ones I rely on regularly and a bit about why I think they’re worth trying:
Liquid IV
Liquid IV’s Hydration Multiplier is a standout for several reasons!
- It uses Cellular Transport Technology (CTT), which enhances water absorption in the body.
- Each serving contains 500mg of sodium, plus potassium and glucose to optimize hydration.
- It’s portable, easy to mix, and comes in a variety of flavors.
This is my go-to product for everyday hydration! Whether I’m tackling a lengthy to-do list or recovering from a flare, a packet of Liquid IV helps me feel more balanced and energized. My experience is purely anecdotal, but these genuinely seem to work the most well for me!
Bonus tip: I’ve heard others say that when LiquidIV tastes sweet, that’s when you need it most; if it’s salty, you may already be well-hydrated!
SaltStick Capsules
For those moments when you need an extra boost without adding more liquids, SaltStick capsules are a lifesaver. Each capsule provides:
- 215 mg sodium
- 63 mg potassium
- 22 mg magnesium
These capsules are great for travel, workouts, or any time you need a discreet way to replenish electrolytes. I take them daily so I always have a baseline level of electrolytes for dysautonomia, even if I forget to drink a LiquidIV.
SaltStick Chews
This chewable version of SaltStick electrolytes is perfect for quick hydration on the go. Each chew contains:
- 100 mg sodium
- 30 mg potassium
With a hint of sugar and easy portability, these are a convenient option to toss in your bag for a mid-day boost. I try to keep a few in my bag at all times in case of a flare-up!
Pedialyte
Pedialyte is often marketed for children (and probably found in your local store’s baby section), but it’s a fantastic option for getting in your electrolytes for dysautonomia. It offers a well-balanced mix of sodium, potassium, and glucose, making it especially useful during flares or on hot days when you’re especially prone to dehydration. The ready-to-drink bottles are incredibly convenient, but they also have powdered packets (great for travel!) and even popsicles!
TransformHQ Electrolyte Powder
If you’re looking for clean, customizable options, TransformHQ delivers. Their powders. are lower in sugar but still packed with essential electrolytes for dysautonomia, making them a great everyday option.
Tips for Building a Hydration Routine
Beyond just drinking more water (which, chances are, you’ve been “advised
as someone with chronic illness), hydration requires a sustainable routine that keeps your electrolytes stable.
1. Start your day with electrolytes.
Begin your morning with a glass of water mixed with Liquid IV or one of our other favorite electrolytes for dysautonomia. This can help set the tone for the day and prevents morning dizziness.
2. Space out your intake.
Instead of gulping large amounts at once (unless you need to!), sip on electrolyte-rich beverages or reach for SaltStick products throughout the day.
3. Adjust base on your activity.
If you’re more active or experiencing worsened symptoms, up your electrolyte intake accordingly. Hot water or physical activity, for example, can increase the necessity of taking electrolytes for dysautonomia.
4. Monitor your symptoms.
Pay attention to how your body responds to any of these products. If you’re still feeling fatigued or dizzy, consider tweaking your intake or trying a different product.
5. Keep it convenient.
Make hydration as possible by keeping electrolytes in your bag, at your desk, or wherever you spend most of your day!
Read more: how to drink more water!
Managing autonomic dysfunction is quite the journey, and finding the right electrolytes for dysautonomia is often a key part of that process. Whether you’re just starting out or are looking to fine-tune your hydration plan, take the time to experiment, listen to your body, and build a hydration routine that works for your life.
